CrossFit Now – CrossFit
WOD
“Open 16.4” (AMRAP – Rounds and Reps)
“Open 16.4”
AMRAP 13:
55 Deadlifts
55 Wallballs
55 Calorie Row
55 Handstand Push-ups
Subs-55 Cal Bike
RX+-225/155#, 20/14#, 10/9′, If doing PP 115/85#
RX-185/135#, 20/14#, 10/9′, If doing PP 95/65#
50-59-155/115#, 14/10#, 10/8′, If doing PP 75/55#
60+-135/95#, 10/6#, 10/8′, If doing PP 65/45#
Basics- 7 AMRAP- 25 reps of each, ,BB/PVC for DL & PP
DESCRIPTION
Repeating an Open workout from 2016 today
This chipper works a little bit of everything: weightlifting, gymnastics, and cardio
Choose weights and rep numbers that allow you to reach the final station of the workout
You can cap each station at 4 minutes if you want to get to everything
DEADLIFTS
Choose a moderate weight that you can complete for 21+ reps unbroken when fresh
We’re ideally able to complete at least sets of 5 within the workout today
WALLBALLS
Men throw to 10 feet
Women throw to 9 feet